Best Lunch for Diabetics

If you are living with diabetes, choosing the right lunch is very important to keep your blood sugar stable. We are blessed with a variety of healthy, home-style foods that can be both tasty and diabetes-friendly.

Here’s a helpful guide to plan the best lunch for diabetics.

What Makes a Good Diabetic Lunch?

A balanced diabetic meal should have:

• Low glycemic index (GI) foods – to avoid sugar spikes

• High fiber – for slow digestion and longer satiety

• Good quality protein – to maintain muscle and energy

• Healthy fats – in small amounts

• Minimal oil, salt, and white rice

Healthy Andhra Lunch Plate for Diabetics

1.

Brown Rice or Millet (Bajra / Jowar / Little millet)

• Replace white rice with unpolished brown rice or millets

• Quantity: 1 cup cooked

2.

Vegetable Curry (Dry or Gravy)

• Use vegetables like snake gourd, bottle gourd, brinjal, ladies’ finger, cabbage, beans

• Cook with minimal oil, avoid deep frying

3.

Green Leafy Dal (Palakura, Gongura, Menthi kura)

• Use Toor dal or Moong dal with greens

• Avoid adding too much tamarind or salt

4.

Salad (Kachumber)

• Fresh salad with cucumber, tomato, carrot, onion with a dash of lemon

• Helps in digestion and reduces blood sugar rise

5.

Buttermilk (Majjiga)

• Helps cool the body and aids digestion

• Avoid salt, add coriander or curry leaves

6.

Pickle – optional

• Use very small quantity (¼ spoon)

• Prefer homemade pickle with less oil and salt

What to Avoid

• White rice or polished rice

• Fried items like vadas, papads, pakodas

• Potato, yam, and sweet corn in large amounts

• Sugary desserts, soft drinks, or fruit juices

• Excess salt, ghee, or oil

Ideal Time to Eat

Eat lunch between 12:30 PM – 2:00 PM to maintain sugar balance. Avoid skipping meals or eating very late.

Extra Tips

• Use plate method: ½ plate vegetables, ¼ rice/millet, ¼ protein (dal, curd)

• Walk for 10–15 minutes after lunch to help reduce sugar spikes

• Drink water regularly; avoid soft drinks or sweetened beverages

Summary

A well-balanced Andhra-style lunch can support your sugar control, keep you full, and satisfy your taste buds. Stick to whole grains, fiber-rich vegetables, and natural ingredients. Small changes in your traditional diet can make a big difference in your health.

For personalized advice, always consult your doctor.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

www.KifyHospital.com